According to the American Academy of Orthopaedic Surgeons (AAOS), strained hips usually occur when the hip muscle is forced to contract suddenly. A fall, direct blow, overstretching and overuse can all cause muscle fibers to tear, which can result in a strain. AAOS recommends refraining from exercising for 10 to 14 days after a strain. During that time, you can rebuild muscle strength and endurance with rehabilitation exercises. You should always consult your doctor before beginning any exercises for a hip strain.
Hip Flexor Stretch
According to University Sports Medicine in Buffalo, New York, hip flexor stretches can help rebuild hip strength. In order to complete a hip flexor stretch, kneel on both knees and place your uninjured leg forward with your foot planted firmly on the floor. Lean forward at the hip and gently press your pelvis toward the floor. Your back should be arching until you feel the front of your hip stretching. Hold this position for 30 seconds. Repeat the hip flexor stretch three times with a few seconds' pause between each stretch.
Quadriceps Stretch
In order to complete this stretch, you may want to stand near a wall or hold onto a secure object, such as a table or counter top. Grab the ankle of your injured leg and slowly pull that foot toward your buttocks. Continue moving your foot toward your buttocks until you feel a stretch at the front of your thigh. Once you feel the stretch, hold yourself in this position for 30 seconds. Repeat this exercise three times.
Heel Slide
A heel slide should be completed on a firm surface such as the floor. Sit and extend your legs in front of you. Slowly slide the heel of the injured leg toward your buttocks as you slowly pull your knee to your chest. Keep the other leg extended and on the ground. Once your knee reaches your chest (or the farthest point you can comfortably reach), return to the starting position. Repeat 20 times.
Hip Flexion with Resistance
You need a resistance band for this exercise recommended by University Sports Medicine. Tie one end in a knot and place the knot underneath a closed door. You can also attach your resistance band to a sturdy object close to the floor or have a friend firmly grasp the end of the band. Wrap the other end of your resistance band around the ankle on the leg of your strained hip. Face away from the door, fixed point, or friend. As you tighten the muscle in the front of your thigh, bring your leg forward. Keep your knee straight. Do three sets of 10 repetitions.
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